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Photo: Becky Luigart-Stayner; Styling: Jan Gautro Photo by: Photo: Becky Luigart-Stayner; Styling: Jan Gautro

Mango Pork with Wild Rice Pilaf

Sweet-tangy chutney works its way into both the meat and the rice in this zesty dish.

Cooking Light OCTOBER 2009

  • Yield: 4 servings (serving size: 3 ounces pork and about 3/4 cup rice)

Ingredients

  • The 5 ingredients:
  • 1 lime
  • 6 tablespoons sweet mango chutney
  • 1 cup long-grain and wild rice blend
  • 1/3 cup diagonally cut green onions
  • 1 (1-pound) pork tenderloin, trimmed

Preparation

Preheat oven to 400°. Grate 1 teaspoon lime rind; squeeze 1 1/2 tablespoons lime juice over a small bowl. Combine 1 tablespoon juice, 1/2 teaspoon rind, and chutney in a medium bowl. Cook rice according to package directions, omitting salt and fat. Stir in onions, 2 tablespoons chutney mixture, 1 1/2 teaspoons juice, 1/2 teaspoon rind, 1/4 teaspoon salt, and 1/8 teaspoon pepper. Sprinkle pork with 1/4 teaspoon salt and 1/8 teaspoon pepper. Heat a large ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add pork to pan; cook 4 minutes, browning on all sides. Place pan in oven; bake at 400° for 10 minutes or until thermometer registers 155°. Spoon 1/4 cup chutney mixture over pork. Cover loosely with foil; let stand 5 minutes or until temperature reaches 160° (slightly pink). Cut pork into thin slices; serve with rice.

Nutritional Information

Amount per serving
  • Calories: 285
  • Fat: 4.1g
  • Saturated fat: 1.5g
  • Monounsaturated fat: 1.8g
  • Polyunsaturated fat: 0.4g
  • Protein: 25.3g
  • Carbohydrate: 34g
  • Fiber: 1.1g
  • Cholesterol: 74mg
  • Iron: 2mg
  • Sodium: 793mg
  • Calcium: 23mg
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Mango Pork with Wild Rice Pilaf recipe

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